IMPROVING JUMPS
To get that elusive height, try these exercises. In addition to height, you'll also end up with some cut leg and calf muscles!!! Start with your feet together. Take a slow dip so that your knees are no further than a ninety degree angle. Explode into the air without using your arms. As you land, absorb the landing and return to the ninety degree angle and explode again. Start with 3 sets of 5 controlled jumps and work up to doing 15 in a row.
This exercise helps to isolate the hip flexor and abdominal muscles that lift the legs into the jump position. Start by sitting on the floor in a tuck position. You should be balanced so that your feet are slightly off the floor, and your arms are in "daggers". Next, quickly lift your legs and arms to the toe touch position and return to the seated tuck position as quickly as possible. It will take several of these to learn the proper balance. Focus on good technique, keeping your toes pointed, your legs straight, and your back upright. In addition to the increased strength, this exercise helps you to practice the proper technique of "sitting back" in your jumps. Again, start with 3 sets of 5 and work up to 15 reps in a row.
This exercise, and its variations, really isolate the hip flexors. Since this muscle is rarely used in other exercises, take caution not to overdo it in the beginning! Start by sitting on the floor in a straddle position. Place your hands on the floor on an imaginary line drawn between your knees. This helps you not to sit back and use your abs (remember, we're working the hip flexors here!). Lift one leg about two inches off of the floor for a count of two and then set it back down. keep your leg straight and your toe pointed. Repeat with the other leg. Do this five times (approximately 10 seconds on each leg). Work slowly up to holding each leg twice for a count of five, and then once for a count of ten. Once you have built up some strength, you can lift both legs at once. Remember NOT to lean back! You can also perform "reps" with this exercise by lifting the leg(s) up in repetition without letting them touch the floor.
This is what a side Herkie jump should look like when performed correctly. Notice that on the extended leg, the toe is pointed. The cheerleader's back is perfectly straight, and the knee of bent leg is facing toward the.
This is the correct version of the Toe Touch jump. Notice all the correct parts of the jump. Her toes are pointed, she is not leaning over, and her arms are not bent.
This jump is what I call an abstract also known as a table top jump. In this jump both legs are bent, and parallel to the ground.
This jump is a front hurdler. You are in a position like you would be if you were jumping a hurdle for the track team. remember, do not bring your head to your toes, bring your toes to your head.
This last jump is called a side hurdler. It looks a lot like the herkie, jump with one exception. This exception is the bent leg is parallel to the ground.
